Friday, October 12, 2007
South Africa
2 weeks from today I will be on my way to Capetown, South Africa for a little over aweek. My MBA program requires an international trip. Various ones are planned each year. I have always wanted to go to South Africa so I knew this was the trip for me. I will be going on visits to South African businesses and culture trips like a Safari!, wine tasting, etc.! I am so excited and at the same time I feel utterly unprepared. Slowly I am checking things off my to do list and I will be leaving before I know it!
Pre-Training Results
Below are the results from my pre-training consultation. I can already see improved muscle tone, so I am really happy about that. Eating the past 3 days hasn't been the best. (There has been some late night snacking involving crasains and peanut butter.) I have however made it to the gym EVERY SINGLE day this week! I ran/walked on the treadmill last night and watched the office. I took an extended lunch today and worked out for about 1.5 hours. Yeah!!! I think my close are starting to fit better, but that could all be in my head too.
Weight: 202 lbs
Resting Heart Rate (Pulse): 58bpm
**REMEMBER: We will reassess all of these measurements and perform all of the tests at the end of Jumpstart to see your progress. No matter what your results strive for improvement.
BMI: 27.41
Classification: Overweight
Risk Category: Increased Risk
BMI stands for Body Mass Index and it goes strictly by your height (in meters) and your weight (in kg). It does not take into consideration your muscle to fat ratio, so it is not the best measure of your true Body Composition. For example, a study was done on Pro Football teams and, according to their BMI, almost all of them were obese. So you can see that the BMI is not always accurate. However, it is a strong indication of health risks for people who lead very sedentary lives. What this means for you: Your classification puts you at an increased r risk for cardiovascular disease. You can lower this risk by regular exercise and healthy eating habits which you will learn throughout this program.
Circumference
Hips: 45.5
Waist: 36
Waist to Hip Ratio: (W/H) .79
Rating: High
Circumference measurements are taken to see where more adipose (or fat) tissue concentrates on the body. Though undesirable to most people, lower body fat is actually healthier for you than upper body fat because of its distance from the heart. We take these measurements not only to chart progress of losing inches, but to take a waist to hip ratio which can help us determine your risk for disease. Again, the measurements are one fits all, but our bodies come in different shapes and sizes. Some one who is “thin” but has no hips or no waist will throw off the measurements and likewise with someone who is heavier. However, take notice of your inches on your waist and hips and compare them with inches lost after six weeks.
What this means for you: This measurement indicates you are at a High risk for weight related diseases such as Heart Disease and Diabetes. This is probably a better indicator for disease than the BMI because it is an actual measurement. This also tells us that your body tends to store its fat around the abdomen which can actually be more harmful since it is closer to the heart.
3 site Skinfolds
Triceps: 15cm
Supraillium: 11cm
Thigh: 26cm
Percent Body Fat: 20.6%
We take Skinfold measurements with the calipers. Know up front that these calipers have an error of about +/-3%. While we try to be consistent with our measurements, we can’t always be 100% accurate. We take measurements from three different sites and add them up to get a final reading. We then plug this number into your age range and get a percentage.
What this means for you: 20.6% Body Fat puts you in the 60th percentile for females around your age. This is a very healthy body fat percent. JumpStart will help you maintain this and probably decrease this number too.
Cardiorespiratory Fitness
VO2: 44.38ml/kg/min
Rating: Above Average 90%
Cardiorespiratory Fitness is measured by VO2 Max. These numbers reflect how well you use oxygen during and after exercise. It is a way to tell how efficiently your cardiovascular, respiratory, and skeletal muscular systems are running. Your heart is a muscle, too, and should be worked out just like your other muscles. Doing cardiovascular exercise for at least 30 minutes a day at least 4 or 5 times a week will keep your heart in tip-top shape!
What this means for you: Increasing your VO2Max is something everyone should always be working on. Increasing your VO2 Max through JumpStart is going to take dedication to your cardio training with your trainer, but also dedication to staying active and getting cardio in on days you are not training.
Grip Strength
Total Grip: 75kg
Rating: Above Average
Grip strength testing tells us how strong of a grip you possess. You have to have some form of a grip to use weights. This is just an indicator of where you are starting out with weight training.
Push Up Endurance Test
# Repetitions: 12
Percentile: 30 %
Push Up Endurance Test measures muscular endurance. We use this or the curl up test to test how long your muscles can go before they reach exhaustion. Sometimes, our brain tells us we are done before our body does, but most often than not, this test is pretty good indicator of your endurance. As you work with your trainer for this program, you will notice that if you work on it, your endurance can increase dramatically in even six weeks!
What this means for you: You are classified as below average for your age group and gender for muscular endurance. Continue pushing yourself through the workouts and you will definitely see this number improve.
Flexibility
Best Trail: 15in
Percentile: 15%
What this means for you: Flexibility is very important for overall day to day living. It is important to make stretching a daily habit to loosen up and tight muscles that may cause tension, pain, or posture deviations. Make sure you are stretching at least after each JumpStart training session.
Weight: 202 lbs
Resting Heart Rate (Pulse): 58bpm
**REMEMBER: We will reassess all of these measurements and perform all of the tests at the end of Jumpstart to see your progress. No matter what your results strive for improvement.
BMI: 27.41
Classification: Overweight
Risk Category: Increased Risk
BMI stands for Body Mass Index and it goes strictly by your height (in meters) and your weight (in kg). It does not take into consideration your muscle to fat ratio, so it is not the best measure of your true Body Composition. For example, a study was done on Pro Football teams and, according to their BMI, almost all of them were obese. So you can see that the BMI is not always accurate. However, it is a strong indication of health risks for people who lead very sedentary lives. What this means for you: Your classification puts you at an increased r risk for cardiovascular disease. You can lower this risk by regular exercise and healthy eating habits which you will learn throughout this program.
Circumference
Hips: 45.5
Waist: 36
Waist to Hip Ratio: (W/H) .79
Rating: High
Circumference measurements are taken to see where more adipose (or fat) tissue concentrates on the body. Though undesirable to most people, lower body fat is actually healthier for you than upper body fat because of its distance from the heart. We take these measurements not only to chart progress of losing inches, but to take a waist to hip ratio which can help us determine your risk for disease. Again, the measurements are one fits all, but our bodies come in different shapes and sizes. Some one who is “thin” but has no hips or no waist will throw off the measurements and likewise with someone who is heavier. However, take notice of your inches on your waist and hips and compare them with inches lost after six weeks.
What this means for you: This measurement indicates you are at a High risk for weight related diseases such as Heart Disease and Diabetes. This is probably a better indicator for disease than the BMI because it is an actual measurement. This also tells us that your body tends to store its fat around the abdomen which can actually be more harmful since it is closer to the heart.
3 site Skinfolds
Triceps: 15cm
Supraillium: 11cm
Thigh: 26cm
Percent Body Fat: 20.6%
We take Skinfold measurements with the calipers. Know up front that these calipers have an error of about +/-3%. While we try to be consistent with our measurements, we can’t always be 100% accurate. We take measurements from three different sites and add them up to get a final reading. We then plug this number into your age range and get a percentage.
What this means for you: 20.6% Body Fat puts you in the 60th percentile for females around your age. This is a very healthy body fat percent. JumpStart will help you maintain this and probably decrease this number too.
Cardiorespiratory Fitness
VO2: 44.38ml/kg/min
Rating: Above Average 90%
Cardiorespiratory Fitness is measured by VO2 Max. These numbers reflect how well you use oxygen during and after exercise. It is a way to tell how efficiently your cardiovascular, respiratory, and skeletal muscular systems are running. Your heart is a muscle, too, and should be worked out just like your other muscles. Doing cardiovascular exercise for at least 30 minutes a day at least 4 or 5 times a week will keep your heart in tip-top shape!
What this means for you: Increasing your VO2Max is something everyone should always be working on. Increasing your VO2 Max through JumpStart is going to take dedication to your cardio training with your trainer, but also dedication to staying active and getting cardio in on days you are not training.
Grip Strength
Total Grip: 75kg
Rating: Above Average
Grip strength testing tells us how strong of a grip you possess. You have to have some form of a grip to use weights. This is just an indicator of where you are starting out with weight training.
Push Up Endurance Test
# Repetitions: 12
Percentile: 30 %
Push Up Endurance Test measures muscular endurance. We use this or the curl up test to test how long your muscles can go before they reach exhaustion. Sometimes, our brain tells us we are done before our body does, but most often than not, this test is pretty good indicator of your endurance. As you work with your trainer for this program, you will notice that if you work on it, your endurance can increase dramatically in even six weeks!
What this means for you: You are classified as below average for your age group and gender for muscular endurance. Continue pushing yourself through the workouts and you will definitely see this number improve.
Flexibility
Best Trail: 15in
Percentile: 15%
What this means for you: Flexibility is very important for overall day to day living. It is important to make stretching a daily habit to loosen up and tight muscles that may cause tension, pain, or posture deviations. Make sure you are stretching at least after each JumpStart training session.
Tuesday, October 09, 2007
The Great Pumpkin Skinny Chip Muffin
I am addicted to these things. However, I need to find a recipe because paying $2.73 every time I want one is not doing good things to my bank account.
The ingredients are listed as: Flour, egg substitute, fat-free margarine, pumpkin, spices, baking soda, baking powder, salt, and chocolate chips.
Net weight: 8 oz
4.18 fat grams
368 calories
Yes, I know there are still a lot of calories in the muffin. I would still eat the muffin even if I didn't know it was made with reduced fat items. Hmm, I might just have to play around in the kitchen and see what I can come up with on my own.
I need to take a picture of one for you all.
The ingredients are listed as: Flour, egg substitute, fat-free margarine, pumpkin, spices, baking soda, baking powder, salt, and chocolate chips.
Net weight: 8 oz
4.18 fat grams
368 calories
Yes, I know there are still a lot of calories in the muffin. I would still eat the muffin even if I didn't know it was made with reduced fat items. Hmm, I might just have to play around in the kitchen and see what I can come up with on my own.
I need to take a picture of one for you all.
Monday, October 08, 2007
So I have been doing the required reading for my South Africa Trip and I amSO excited to see the opportunities that are presented and that I can make for myself from this experience.
Today my eating was the best it has been in a long time. For breakfast I had a skinny chip pumpkin muffin. My favorite! If I could find a recipe that doesn't include bran I would for sure try to make them. I will need to post the ingredients and see if any of you might know a similar recipe.
Lunch consisted of about 15 peanuts, 1 (Oh my god, only one! o-n-e. 1!) Logan's roll (no butter), baked potato with sour cream, and steamed broccoli. Dinner was 1/2 cup couscous, and 1 serving bean salad (yellow, kidney, garbonzo beans, and tomatoes), 1 andes mint, and 1/2 cup dried cranberries.
I also went to the Y and did about 30 minutes of weights. I am starting to see my muscles again!!!!! Oh yeah, my arms and thighs are looking a lot better. I did 45 minutes on the arc trainer and 50 minutes on the treadmill.
I am pretty tired and so ready for bed.
Today my eating was the best it has been in a long time. For breakfast I had a skinny chip pumpkin muffin. My favorite! If I could find a recipe that doesn't include bran I would for sure try to make them. I will need to post the ingredients and see if any of you might know a similar recipe.
Lunch consisted of about 15 peanuts, 1 (Oh my god, only one! o-n-e. 1!) Logan's roll (no butter), baked potato with sour cream, and steamed broccoli. Dinner was 1/2 cup couscous, and 1 serving bean salad (yellow, kidney, garbonzo beans, and tomatoes), 1 andes mint, and 1/2 cup dried cranberries.
I also went to the Y and did about 30 minutes of weights. I am starting to see my muscles again!!!!! Oh yeah, my arms and thighs are looking a lot better. I did 45 minutes on the arc trainer and 50 minutes on the treadmill.
I am pretty tired and so ready for bed.
Sunday, October 07, 2007
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